| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/2/2013 |
Run |
|
Easy |
4.2 mi |
37:36 |
8:56 |
 |
| 5/4/2013 |
Run |
|
Easy |
5.4 mi |
42:31 |
7:53 |
|
| 5/21/2013 |
Run |
Mall Loop - Lincoln |
Easy |
4.0 mi |
35:00 |
8:45 |
|
| 5/23/2013 |
Run |
Georgetown Track |
Interval |
4800.0 m |
|
|
|
| 5/23/2013 |
Run |
Warm Up/Cool Down |
Easy |
5.0 mi |
46:40 |
9:20 |
|
| 5/25/2013 |
Run |
Navy Yard Loop |
Easy |
4.2 mi |
34:41 |
8:16 |
|
| 5/27/2013 |
Run |
Anacostia Trail Loop |
Long |
8.3 mi |
1:09:04 |
8:23 |
|
| 5/29/2013 |
Run |
Mall Loop - Capitol |
Fartlek |
4.3 mi |
35:44 |
8:16 |
|
| 6/1/2013 |
Run |
PR North |
Long |
8.6 mi |
1:14:37 |
8:40 |
|
| 6/4/2013 |
Run |
Mall Loop - Capitol |
Easy |
0.3 mi |
3:00 |
12:00 |
|
| 6/4/2013 |
Run |
Mall Loop - Capitol |
Tempo |
3.0 mi |
20:44 |
6:55 |
|
| 6/4/2013 |
Run |
Mall Loop - Capitol |
Easy |
1.0 mi |
8:28 |
8:28 |
|
| 6/7/2013 |
Run |
Pride 5k |
Race |
5.0 km |
23:05 |
7:26 |
|
| 6/8/2013 |
Run |
Mall Loop - Capitol |
Easy |
4.0 mi |
34:05 |
8:32 |
|
| 6/11/2013 |
Run |
Mall Loop - Lincoln (naccho run) |
Easy |
3.4 mi |
33:25 |
9:52 |
|
| 6/13/2013 |
Run |
Mall Loop - Capitol |
Tempo |
4.3 mi |
32:57 |
7:46 |
|
| 6/15/2013 |
Run |
Canal |
Long |
10.0 mi |
1:28:04 |
8:49 |
|
| 6/16/2013 |
Run |
Fredericksburg |
Easy |
3.3 mi |
28:06 |
8:31 |
|
| 6/17/2013 |
Run |
Mall Loop - Capitol |
Tempo |
4.0 mi |
32:36 |
8:09 |
|
| 6/18/2013 |
Run |
3 mile loop from M&J |
Easy |
3.0 mi |
26:15 |
8:45 |
|
| 6/19/2013 |
Run |
Treadmill |
Interval |
5.3 mi |
46:00 |
8:46 |
|
| 6/22/2013 |
Run |
8 |
Long |
8.0 mi |
1:08:32 |
8:34 |
|
| 6/23/2013 |
Run |
Mall Loop - Capitol short |
Easy |
2.0 mi |
16:54 |
8:27 |
|
| 6/25/2013 |
Run |
Mall Loop - Capitol |
Easy |
5.0 mi |
41:14 |
8:15 |
|
| 6/27/2013 |
Run |
Mall Loop - Full |
Easy |
6.0 mi |
50:18 |
8:23 |
|
| 6/29/2013 |
Run |
Anacostia Trail Loop |
Easy |
6.0 mi |
48:40 |
8:07 |
|
| 7/3/2013 |
Run |
Custis Trail |
Easy |
2.3 mi |
22:50 |
10:09 |
|
| 7/5/2013 |
Run |
Custis Trail |
Easy |
4.1 mi |
35:57 |
8:52 |
|
| 7/7/2013 |
Run |
Custis Trail |
Easy |
5.0 mi |
45:13 |
9:03 |
|
| 7/8/2013 |
Run |
Dallas |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 7/10/2013 |
Run |
Dallas |
Easy |
4.0 mi |
36:26 |
9:07 |
|
| 8/4/2013 |
Run |
|
Easy |
1.0 mi |
|
|
|
| 8/5/2013 |
Run |
|
Easy |
1.0 mi |
|
|
|
| 8/7/2013 |
Run |
|
Easy |
1.5 mi |
|
|
|
| 8/9/2013 |
Run |
|
Easy |
2.0 mi |
|
|
|
| 8/11/2013 |
Run |
|
Easy |
2.5 mi |
|
|
|
| 8/13/2013 |
Run |
|
Easy |
3.0 mi |
|
|
|
| 8/15/2013 |
Run |
|
Easy |
3.5 mi |
|
|
|
| 8/17/2013 |
Run |
|
Easy |
5.5 mi |
|
|
|
| 8/19/2013 |
Run |
|
Easy |
2.5 mi |
|
|
|
| 8/21/2013 |
Run |
|
Easy |
1.5 mi |
|
|
|
| 8/22/2013 |
Run |
|
Easy |
4.0 mi |
|
|
|
| 8/24/2013 |
Run |
|
Easy |
5.0 mi |
|
|
|
| 8/26/2013 |
Run |
|
Easy |
3.5 mi |
|
|
|
| 8/27/2013 |
Run |
|
Easy |
4.8 mi |
|
|
|
| 8/29/2013 |
Run |
|
Easy |
4.0 mi |
|
|
|
| 9/2/2013 |
Run |
|
Easy |
2.3 mi |
|
|
|
| 9/4/2013 |
Run |
W-L Track |
Interval |
2800.0 m |
11:02 |
6:21 |
|
| 9/4/2013 |
Run |
W-L Track |
Easy |
2.8 mi |
|
|
|
| 9/6/2013 |
Run |
Custis Trail |
Easy |
3.0 mi |
25:56 |
8:39 |
|
| 9/8/2013 |
Run |
Tow Path |
Easy |
5.0 mi |
|
|
|
| 9/11/2013 |
Run |
W-L Track |
Interval |
4800.0 m |
21:15 |
7:08 |
|
| 9/11/2013 |
Run |
W-L Track |
Easy |
2.0 mi |
|
|
|
| 9/13/2013 |
Run |
Custis Trail |
Easy |
3.0 mi |
26:27 |
8:49 |
|
| 9/15/2013 |
Run |
Roosevelt Island |
Easy |
5.6 mi |
51:48 |
9:15 |
|
| 9/16/2013 |
Run |
Custis Trail |
Easy |
3.2 mi |
25:57 |
8:09 |
|
| 9/18/2013 |
Run |
W-L Track |
Interval |
5000.0 m |
22:03 |
7:06 |
|
| 9/18/2013 |
Run |
W-L Track |
Easy |
2.0 mi |
|
|
|
| 9/20/2013 |
Run |
Custis Trail |
Easy |
4.3 mi |
33:59 |
8:00 |
|
| 9/24/2013 |
Run |
W-L Track |
Easy |
3.0 mi |
24:17 |
8:06 |
|
| 9/25/2013 |
Run |
Roosevelt Island |
Fartlek |
4.3 mi |
40:00 |
9:25 |
|
| 9/26/2013 |
Run |
Custis Trail |
Easy |
3.0 mi |
24:35 |
8:12 |
|
| 9/29/2013 |
Run |
Viva Vets 5k |
Race |
5.0 km |
23:07 |
7:27 |
|
| 10/2/2013 |
Run |
W-L Track |
Interval |
4800.0 m |
20:40 |
6:56 |
|
| 10/2/2013 |
Run |
W-L Track |
Easy |
2.0 mi |
|
|
|
| 10/3/2013 |
Run |
Custis Trail |
Easy |
4.8 mi |
39:52 |
8:24 |
|
| 10/5/2013 |
Run |
Mt Vernon - PR |
Long |
7.6 mi |
1:03:17 |
8:20 |
|
| 10/7/2013 |
Run |
Treadmill |
Easy |
1.0 mi |
8:45 |
8:45 |
|
| 10/7/2013 |
Run |
WL Loop |
Easy |
3.0 mi |
25:46 |
8:36 |
|
| 10/8/2013 |
Run |
W-L Track |
Interval |
4000.0 m |
17:32 |
7:04 |
|
| 10/8/2013 |
Run |
W-L Track |
Easy |
2.0 mi |
|
|
|
| 10/13/2013 |
Run |
Custis Trail |
Long |
7.3 mi |
1:00:00 |
8:14 |
|
| 10/14/2013 |
Run |
Treadmill |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 10/16/2013 |
Run |
Warm Up/Cool Down |
Easy |
2.3 mi |
|
|
|
| 10/16/2013 |
Run |
W-L Track |
Interval |
3600.0 m |
14:21 |
6:25 |
|
| 10/20/2013 |
Run |
ATM course |
Long |
4.0 mi |
|
|
|
| 10/21/2013 |
Run |
Wilson |
Easy |
2.6 mi |
21:00 |
8:05 |
|
| 10/22/2013 |
Run |
Wilson |
Easy |
2.0 mi |
|
|
|
| 10/22/2013 |
Run |
W-L Track |
Interval |
3200.0 m |
13:26 |
6:46 |
|
| 10/26/2013 |
Run |
Mall Loop - Full |
Long |
8.5 mi |
1:18:00 |
9:11 |
|
| 10/30/2013 |
Run |
W-L Track |
Interval |
2000.0 m |
8:47 |
7:05 |
|
| 10/30/2013 |
Run |
W-L Track |
Easy |
1.0 mi |
|
|
|
| 10/31/2013 |
Run |
Custis Trail |
Easy |
5.0 mi |
|
|
|
| 11/9/2013 |
Run |
Canal |
Easy |
4.0 mi |
|
|
|
| 11/10/2013 |
Run |
Manassas Battlefield |
Easy |
6.0 mi |
|
|
|
| 11/11/2013 |
Run |
To Navy Memorial |
Easy |
3.0 mi |
|
|
|
| 11/14/2013 |
Run |
Custis Trail |
Easy |
4.3 mi |
|
|
|
| 11/16/2013 |
Run |
Custis Trail |
Easy |
3.8 mi |
34:00 |
9:04 |
|
| 11/19/2013 |
Run |
Custis Trail |
Easy |
1.6 mi |
13:43:55 |
8:34:57 |
|
| 11/20/2013 |
Run |
Custis Trail |
Easy |
4.9 mi |
42:07:00 |
8:38:54 |
|
| 11/21/2013 |
Run |
W-L Track |
Easy |
1.5 mi |
|
|
|
| 11/21/2013 |
Run |
W-L Track |
Interval |
3200.0 m |
13:57 |
7:01 |
|
| 11/24/2013 |
Run |
Custis Trail |
Easy |
4.0 mi |
|
|
|
| 11/25/2013 |
Run |
Custis Trail |
Tempo |
3.8 mi |
32:44:09 |
8:43:47 |
|
| 11/28/2013 |
Run |
Arlington Turkey Trot |
Race |
5.0 km |
23:30 |
7:34 |
|
| 11/29/2013 |
Run |
Neighborhood |
Easy |
1.0 mi |
|
|
|
| 11/30/2013 |
Run |
Partial Monuments Loop |
Long |
8.3 mi |
1:12:30 |
8:48 |
|
| 12/4/2013 |
Run |
Custis Trail |
Easy |
4.8 mi |
42:28:04 |
8:56:27 |
|
| 12/5/2013 |
Run |
Mall Loop - Lincoln |
Easy |
3.8 mi |
33:30:00 |
8:56:00 |
|
| 12/7/2013 |
Run |
Roosevelt Island |
Easy |
4.0 mi |
|
|
|